Breaking Free of the Co-Dependency Trap

Summary

This bestselling book, now in a revised edition, radically challenges the prevailing medical definition of co-dependency as a permanent, progressive, and incurable addiction. Rather, the authors identify it as the result of developmental traumas that interfered with the infant-parent bonding relationship during the first year of life.

Drawing on decades of clinical experience, Barry and Janae Weinhold correlate the developmental causes of co-dependency with relationship problems later in life, such as establishing and maintaining boundaries, clinging and dependent behaviors, people pleasing, and difficulty achieving success in the world. Then they focus on healing co-dependency, providing compelling case histories and practical activities to help readers heal early trauma and transform themselves and their primary relationships.

Book Preview

Breaking Free of the Co-Dependency Trap - Janae B. Weinhold

Arizona

Introduction

In this book we examine both the causes of co-dependency and how to recover from it. Co-dependency is present in an estimated 98 percent of the adult population and is responsible for most human misery. It is caused by early developmental trauma during the first six months of life, which interferes with secure bonding. The other side of the coin is counter-dependency, which is caused by developmental trauma between the ages of six months and thirty-six months, and which interferes with the separation process and the psychological birth. This book focuses on the co-dependency side of the coin, and our companion book, The Flight from Intimacy: Healing Your Relationship of Counter-dependency — the Other Side of Co-dependency,¹ focuses on the other side. Many people have unidentified and unhealed traumas from both stages of development and need help recognizing and healing both.

CAUSES OF ADULT CO-DEPENDENCY

Between birth and three years of age, children complete a series of essential developmental processes. The two most important involve secure bonding between mother and child and the child’s psychological separation from its parents. If the bonding process is successfully completed in the first year, children feel safe enough to explore the world around them. Then between ages two and three, they are able to complete the psychological birth. This occurs when children separate psychologically from their mothers and fathers and are able to function on internal power rather than relying on others to direct their lives. These children develop a sense of Self that enables them to accept responsibility for their actions and behavior, to share, to cooperate, to manage their aggressive impulses, to respond appropriately to the authority of others, to verbalize feelings, and to cope with feelings of fear and anxiety. If children do not successfully complete these developmental processes, they become psychologically dependent on others. Rather than living with a strong sense of Self that is emotionally separate from others, they seek out co-dependent relationships. The unconscious purpose of these relationships is to help them experience secure bonding.

Co-dependency in adults exists when two psychologically dependent people form a relationship with each other for the unconscious purpose of completing their early bonding processes. In such a relationship, the two partners re-create a symbiotic connection much like ones they had with their mothers. Their co-dependent relationship appears to be made up of two half-persons attempting to create one whole person. Because both partners lacked secure bonding in early childhood, neither is free to feel or act independently of the other, so they stick together like glue. The focus is always on the other person, not on oneself. Each hopes the other person will provide what he or she never got in early childhood: intimacy and secure bonding. Their relationship cannot grow, because this goal is never conscious or spoken. As a result, each looks to the other to make the necessary growth happen. When it doesn’t, the partners try to control each other, blame their problems on each other, and expect the other person to always behave in certain ways to bring them closer together and meet their needs for unconditional love, affection, and nurturing. Because each one is focused on the other person, both are able to avoid looking at themselves and focusing on their self-development. In co-dependent relationships, the focus is always outward, not inward.

In this book, we present a radically different framework for understanding co-dependency. We use a developmental perspective that focuses on growth, rather than a medical approach that often regards co-dependency as a primary illness. A primary illness is defined as permanent, pervasive, progressive, and terminal. However, co-dependency, caused by the developmental trauma of incomplete bonding during the first six months of life, leaves a residue of relationship issues that are possible to remedy. From a developmental perspective, the process of recovering from co-dependency involves

• identifying and completing the incomplete developmental processes that are keeping you developmentally stuck;

• becoming more fully aware of yourself and how you respond to situations so you can feel freer and make better choices;

• exercising more control over your own life; and

• evolving to a higher level of human consciousness.

THE MEDICAL MODEL:

FULL RECOVERY IS NOT POSSIBLE

The medical model defines co-dependency as either a genetically inherited illness with unknown causes or a disease associated with alcoholism and dysfunctional families. In either case it is considered incurable. According to the medical model’s prognosis, the best you, as a co-dependent person, can hope for is long-term treatment and a support system that will help you avoid the addictive agent (other dependent people) and, therefore, keep you from forming destructive co-dependent relationships. The medical model assumes that support groups and psychotherapy are essential to keep you on a nonaddictive path, because, without this support, you will likely remain an addict. Your fate is outside your conscious control, caused by internal and subconscious addictive reactions that can easily overpower you. In other words, you cannot hope to be free of the disease.

A NEW DEFINITION OF FREEDOM

Our developmental approach to co-dependency redefines freedom. Whether an individual’s behavior is the result of free will or of conditioned responses is an issue that has been discussed for centuries. But the human will is neither absolutely free nor absolutely governed by conditioned responses. What is truly important is whether or not you feel free. Do you feel relatively free to direct your own life, or do you feel that others control it to a large extent?

The two prevailing definitions of freedom are: (1) freedom from some kind of bondage, and (2) freedom from freedom itself — that is, recognition that freedom is an illusion, something that doesn’t exist. The medical approach offers a deterministic view that claims it’s impossible to use your free will to change your co-dependent behaviors.

Our developmental definition of freedom stresses self-awareness. True freedom comes from within, and not from without. True freedom cannot be achieved by focusing on the social ills outside you. To be free you must first focus on the psychological ills that exist inside you. By becoming more aware of your inner life and identifying why you act and react the way you do in certain situations, you can begin to master the forces that control you and keep you from feeling free. The more aware you become of early trauma in your childhood, and the more you recognize how it controls your life, the more freedom you will experience in your life.

TWO TYPES OF RECOVERY PROGRAMS

There are two traditional approaches to recovering from co-dependency. In the first approach, we include most of the twelve-step programs, such as Alcoholics Anonymous, Overeaters Anonymous, and Co-Dependents Anonymous. These recovery programs promise only limited recovery for those who successfully complete their steps, because they place too much emphasis on the disease model. Members of twelve-step groups learn that they are sick and powerless over substances, activities, or people. While this helps ease some of people’s guilt about the pain and suffering they might have caused their family or friends, it can prevent them from looking at the psychological issues involved in their addictions. Because of this emphasis on external causes, a Higher Power is frequently viewed as an external parental force that controls and rewards sobriety. Bill Wilson, the founder of Alcoholics Anonymous, intended for the Higher Power to facilitate a deep spiritual awakening that he believed was necessary for full recovery.² Despite its limitations, however, this is an important first step to recovery. This type of recovery program has helped millions of people move away from devastating problems with addictions. If people do not stay away from the things over which they have no control, they cannot benefit from more extensive recovery programs.

In the second type of recovery program, advocated by Earnie Larsen, Robert Subby, and Anne Wilson Schaef, the focus shifts to helping people rebuild their lives and create more effective relationships.³ However, this type of program, too, maintains that the disease of co-dependency can only be arrested, not cured. But such programs do suggest that some of the problems of co-dependency in relationships can be repaired. Some people involved in these programs do eventually see that co-dependency may be not a primary illness but the result of self-defeating learned behaviors, that are greatly exaggerated and complicated by a pathological relationship to a chemically dependent [or co-dependent] person.⁴

A NEW APPROACH TO FULL RECOVERY

Our developmental approach is a third kind of recovery program, and it goes much farther than the other two approaches. It is based on the belief that co-dependency is not a primary illness but is caused by early trauma that can be overcome with the proper information, tools, and support. It focuses on full recovery and the fullest possible development of human potential, and it provides more hope and a more positive attitude toward recovery.

Our approach is based on the Developmental Systems Theory, a theory we created that permits us to look at the evolution of all human systems through a developmental lens. We found in our research that all human systems go through four successive stages of development: co-dependent, counter-dependent, independent, and interdependent stages. Each stage entails the successful completion of essential developmental processes. What prevents the completion of these developmental processes and disrupts human development are unidentified and unhealed developmental traumas, particularly ones sustained during the co-dependent and counter-dependent stages.⁵

We believe in our approach because we have successfully used it on ourselves and with our clients. We’ve seen people fully recover from the crippling effects of co-dependency. The process is not an easy one to use, nor is it necessarily a quick one. We spent a number of years and put in a lot of work to get where we are today in our relationship. But by using the tools presented in this book, you will see an immediate improvement in your relationships with others.

As more and more people successfully break free of their co-dependency traps and refuse to accept limited views of human behavior, it becomes easier and quicker for others to do the same. Part of the reason it has been so difficult for people to change is that many of our society’s cultural beliefs and practices encourage co-dependent behavior. As people change themselves, cultural attitudes and beliefs change too.

Another unique feature of this book is that it focuses heavily on the tools for recovery rather than merely describes the problem of co-dependency. The most powerful form of recovery comes not from therapy but from committed relationships. These are relationships in which people are committed to seeing the relationship itself as a tool for healing, and they supplement it with individual or couples therapy, support groups, or self-reflective work to support the therapeutic process occurring in the relationship.

The quantum physicist and futurist Peter Russell predicts in his book The Global Brain that the consciousness age will follow the information age. He predicted that the consciousness age would begin around the year 2000. This represents a time when the needs for food, material goods and information are adequately satisfied and the major thrust of human activity is moving on to exploring our inner frontiers. Self-development would become our prime goal.⁶

We agree with Russell that we are moving in this direction, and we based the first edition of this book partly on his prediction. We now see, in retrospect, that his prediction was fairly accurate and that we are in a new age of consciousness. Our goal is to help people see who they really are and to provide them with tools to realize their fullest possible potential evolution of consciousness.

Part 1

CO-DEPENDENCY REVISITED

1. Co-dependency

Getting Stuck in Infancy

We estimate that approximately 98 percent of all Americans suffer from symptoms of co-dependency. We believe that fewer than 1 percent of these people are fully aware of the impact of co-dependency on their lives, and even fewer are taking steps to change themselves.

SYMPTOMS OF CO-DEPENDENCY

The following is a list of some of the major symptoms of co-dependency:

• being addicted to people

• feeling trapped in abusive, controlling relationships

• having low self-esteem

• needing constant approval and support from others in order to feel good about yourself

• feeling powerless to change destructive relationships

• needing alcohol, food, work, sex, or some other outside stimulation to distract you from your feelings

• having undefined psychological boundaries

• feeling like a martyr

• being a people-pleaser

• being unable to experience true intimacy and love

To make matters worse — if that’s possible — co-dependency is perceived by the medical community and many medically oriented therapists as a disease. If you are diagnosed as having caught co-dependency, like one catches a cold, your doctor or therapist likely sees co-dependency as similar to other illnesses — as permanent, pervasive, progressive, and even terminal.

According to much of the literature on co-dependency, you will never recover from it. The best you can hope for is to hang out with others who are recovering from co-dependency. If you attend support meetings regularly and work on yourself, you will not get worse and you might not be as bad off as you were before you started treatment.

This sounds depressing, doesn’t it? Well, this book will not depress you. It can help you lift your heavy burden. It presents a positive developmental approach to the treatment and healing of co-dependency that is based on more than thirty years of research and experience in successfully helping people heal their co-dependency.

ASSUMPTIONS OF THE NEW APPROACH

Our approach assumes the following about the cause and treatment of co-dependency:

• It is not a primary illness. It’s a disorder caused by unidentified developmental trauma during the first six months of life. Developmental trauma involves energetic disconnections between children and their mothers that are either too long or too frequent. Adult caregivers who are unaware of children’s social and emotional needs cause this trauma in infants and children unconsciously and without malicious intent. Developmental trauma prevents the completion of secure bonding and other essential developmental processes during infancy. The lack of secure bonding delays another major developmental process of early childhood, one often referred to as the psychological birth, which, ideally, should be completed between ages two and three. Because it is not possible to become psychologically separate unless secure bonding occurs first, we believe that at least 98 percent of the population is still struggling with both co-dependency and counter-dependency issues. And because parents typically haven’t completed their own bonding and separation processes, they can’t help their children complete them. They may even subconsciously resist their children’s attempts to become securely bonded and psychologically separate.

• It is a cultural phenomenon. Because of the pervasive nature of the problem, our whole culture might be described as co-dependent. Our American social structure may actually depend on the perpetuation of this behavior. Seen from a cultural perspective, major institutions in our society inadvertently support co-dependent behavior. In fact, throughout history, most societies have been structured so that some groups rank above others, such as men over women and management over labor. With one group more powerful and in control of the resources, it is easy to create and sustain co-dependent relationships. Today, as people change their co-dependent behaviors, they are changing the larger social structure.

• Co-dependent patterns continue to recycle. When a person doesn’t complete a developmental process, such as secure bonding, within the first six months of life, the need for completing it is carried along as excess baggage into the next stage of development. As a result, it’s almost impossible for this person to successfully separate from his or her parents during the next stage of development. If bonding and separation are not completed during the developmental replay that occurs between ages twelve and sixteen, these uncompleted processes are carried on into adulthood and continue to disrupt the person’s relationships and families. Co-dependent patterns repeat because they contain early developmental trauma that is unidentified and unhealed.

• It is a healing in progress. Adult co-dependency, with all its painful symptoms, is, in reality, an attempt to heal. There is a natural drive in all of us to heal and experience wholeness. We simply need to cooperate in this healing process to make it work. By forming co-dependent relationships, we are attempting to complete the secure bonding process we were unable to complete in early childhood.

• Recovery requires specific tools and understanding. When people understand the causes of co-dependency and are given the tools and support they need, they can and will heal themselves and eliminate the disruptive effects of co-dependency from their lives.

• Recovery requires a systematic approach. Because all parts of our culture support co-dependency, it’s necessary to use a systemic approach as well as an individual approach to healing co-dependency. Therapy for couples, families, and groups is an effective way to help individuals break their habits of co-dependency and to consciously work to heal their co-dependency with their partners in committed relationships.

• There is no blame. It takes two or more people to create co-dependent relationships. Therefore, one person cannot be blamed for causing co-dependency in a relationship. Once you understand why you acquired co-dependent behaviors, you will have more compassion for yourself and your partner.

A NEW DEFINITION OF CO-DEPENDENCY

Drawing on the above assumptions, we define co-dependency as a failure to complete the essential developmental process of secure bonding and the developmental tasks associated with it. Developmental psychologist Margaret Mahler and her associates did extensive research to help identify the process of moving from psychological oneness with the mother at birth to psychological autonomy at about age two or three.¹

Mahler found that people who have successfully completed the essential developmental processes of the co-dependent and counter-dependent stages of development are no longer dependent on people or things outside themselves. They have a solid inner sense of uniqueness and of who they are. They can get close to others without fearing they will lose themselves. They can effectively meet their needs by asking others directly when they need help. And finally, they can maintain positive self-esteem even when criticized by others. Mahler also discovered that a failure to complete this vital developmental process can rob people of their full humanness and force them to live severely limited lives dominated by fears, compulsive behaviors, and addictions.

The successful development of psychological autonomy during the counter-dependent stage, according to Mahler, requires having two conscious parents who have dealt with enough of their own psychological hang-ups to be able to help their child. The following list tells you what you, as a parent, can do to assist your children in successfully completing this process of developing autonomy, or the psychological birth:

• Meet your children’s needs for nurturing, protection, and emotional attunement in order to securely bond with them.

• Help your children learn how to reregulate their emotions when they’ve become dysregulated.

• Accept your children as they are, not as you would like them to be.

• Allow for the full expression of emotions, and accept and respond to your children’s needs for eye-to-eye, ear-to-ear, skin-to-skin, and brain-to-brain contact.

• Support and encourage your children in the healthy exploration of their world by saying yes to them twice as often as you say no to them.

• Kid proof the immediate environment so your children can safely explore their world.

• Model effective psychological independence by directly asking for what you want, expressing your own feelings effectively, setting appropriate limits, and negotiating directly to meet your needs, rather than using power plays and games. Research indicates that young children learn appropriate behaviors by modeling the behaviors of others around them.

CHARACTERISTICS OF CO-DEPENDENCY

When you look closely at the characteristics of people with co-dependent behaviors, you usually find behavior patterns more typical of infants than of fully functioning adults. This is because they are still trying to complete what they failed to complete as infants. We’ve listed the common characteristics of co-dependency. As you read the following list, place a check mark next to those you recognize in yourself:

_____ You’re unable to distinguish your own thoughts and feelings from those of others (you think about and feel responsible for other people and their problems).

_____ You seek the approval and attention of others in order to feel good.

_____ You feel anxious or guilty when others have a problem.

_____ You do things to please others even when you don’t want to.

_____ You don’t know what you want or need.

_____ You rely on others to define and take care of your wants or needs.

_____ You believe that others better understand what is best for you.

_____ You collapse when things don’t work out the way you expect them to.

_____ You focus all your energy on other people and on their happiness.

_____ You try to prove to others that you are good enough to be loved.

_____ You don’t believe you can take care of yourself.

_____ You believe that everyone else is trustworthy.

_____ You idealize others and are disappointed when they don’t live up to your expectations.

_____ You whine or pout to get what you want.

_____ You feel unappreciated and unseen by others.

_____ You blame yourself when things go wrong.

_____ You think you are not good enough.

_____ You fear rejection by others.

_____ You live your life as if you are a victim of circumstances.

_____ You’re afraid to make mistakes.

_____ You wish others would like or love you more.

_____ You don’t make demands on others.

_____ You’re afraid to express your true feelings for fear that people will reject you.

_____ You let others hurt you without trying to protect yourself.

_____ You don’t trust yourself and your own decisions.

_____ You find it hard to be alone with yourself.

_____ You pretend that bad things are not happening to you, even when they are.

_____ You keep busy so you don’t have to think about things.

_____ You act as though you don’t need anything from anyone.

_____ You experience people and life as either all good or all bad.

_____ You lie to protect and cover up for people you love.

_____ You feel scared, hurt, and angry but try not to let it show.

_____ You find it difficult to sustain intimacy with others.

_____ You find it difficult to have fun and be spontaneous.

_____ You feel anxious most of the time and don’t know why.

_____ You feel compelled to work, eat, drink, or have sex even when you don’t seem to get much enjoyment from the activity.

_____ You worry that other people will leave you.

_____ You feel trapped in relationships.

_____ You feel you have to coerce, manipulate, beg, or bribe others to get what you want.

_____ You cry to get what you want.

_____ You feel controlled by the feelings of others.

_____ You’re afraid of your own anger.

_____ You feel helpless and powerless to change yourself or your situation.

_____ You feel like someone else ought to change in order for you to feel better.

If you checked more than half the items above, you know you have co-dependency issues to resolve. Someone once joked, You know you are co-dependent if you are dying and someone else’s life flashes in front of you. The characteristics of co-dependency reflect an outer-directed focus in life — you expect others to direct your life in some important area. Co-dependency in a relationship occurs when two people, both seeking from the other the symbiosis they experienced during their unfinished, early-childhood bonding process with their mothers, come together to form one complete person. Each feels he or she cannot function well without the help of the other person. This prevents personal growth and the maturation of the relationship until it is made conscious and worked on cooperatively. Eventually one of the two partners grows tired of the unholy alliance and strives to change things. This person may even end the relationship and start another, blaming his or her co-dependency problems on the partner in the earlier relationship. Lacking information about the causes of co-dependency, and lacking the tools and support necessary to break the pattern, this person will likely fail to change and will soon be embroiled in yet another co-dependent relationship.

A Comparison of Co-dependent and Counter-dependent Behaviors

By looking at a brief comparison between co-dependent and counter-dependent behaviors, you can see that they are truly opposite sides of the same coin. In relationships,